Chair-Based Home Exercise Programme

1 Later Life Training Ltd Copyright V4 2018 - BASED EXERCISEHome Exercise ProgrammeLater Life Training Ltd Copyright V4 2018 - you want to live life to the full? Doing the exercises in thisbooklet at least three times a week will help improve yourstrength, flexibility and stamina. In addition, taking a daily walkcan help keep you strong and walk steadily, reducing the risk exercises have been used in seated Exercise classes acrossthe world and have been shown to maintain function andindependent , set aside a time to do all (or some) of the exercises atonce. Alternatively, you can do these exercises as part of youreveryday routine - for example, try a march in your seat at thebreakfast table, or do the sit to stand Exercise during theadvertisements on you choose to do the exercises throughout the day, do a littlemarch first to warm yourself up and prepare for Life Training Ltd Copyright V4 2018 - that the chair you use is sturdy and stable, and that itwon t move during the sit to stand Exercise in particular.

2 Wearcomfortable clothes and supportive a space and have your Exercise band and a glass ofwater (for afterwards) ready before you exercising, if you experience chest pain, dizziness orsevere shortness of breath, stop immediately and contact yourGP (or call an ambulance if you feel very unwell and yoursymptoms do not go away when you stop exercising).If you experience pain in your joints or muscles, stop, checkyour position and try again. If the pain persists, seek advicefrom your Chair based Exercise Leader or your , feeling your muscles working or slight musclesoreness the next day after Exercise is normal and shows thatthe exercises are normally throughout and enjoy, try not to hold to do these home exercises twice per week in addition toyour Exercise you are using this booklet without attending a supervised exercisesession, consult your GP to check it is suitable for read the Disclaimer at the back of this Life Training Ltd Copyright V4 2018 - Up ExercisesAlways begin with a warm up to prepare your body for the are 4 warm up them all if you are doing your exercises in one you decide to spread your exercises over the dayDo the March Exercise before you move on to do your strength,balance or stretch exercisesTIP.

3 While seatedafter the exercises are tips orsuggestions of when you could do theseexercises in your own daily routine, tohelp make them more of a Life Training Ltd Copyright V4 2018 - Sit tall at the front of the chair Hold the sides of the chair March with control Build to a rhythm that is comfortable for you Continue for 1-2 minutesTIP:While seatedafter Exercise helpswarm the musclesand prepares thebody for movementLater Life Training Ltd Copyright V4 2018 - Circles Sit tall with your arms at your sides Lift both shoulders up to your ears, draw them back thenpress them down Repeat slowly 5 timesTIP:While seatedafter Exercise helps reduceneck/shoulder tensionLater Life Training Ltd Copyright V4 2018 - Loosener Sit tall at the front of the chair Hold the sides of the chair Place the heel of one foot on the floor then lift it and putthe toes down on the same spot Repeat 5 times on each legTIP:Whilst watching Exercise helps loosenankles and improves theheel/toe walking actionLater Life Training Ltd Copyright V4 2018 - Twists Sit very tall with your feet hip width apart Place your right hand on your left knee and hold the chairback with your left hand Twist your upper body and head to the left Repeat on the opposite side Repeat 4 more times each wayTIP:Sitting on thetoilet (lid down).

4 This Exercise loosensthe spine and helpswith putting on seatbelts, looking overyour shoulder andturning in bedLater Life Training Ltd Copyright V4 2018 - ExercisesThere are 9 exercises in this section to help improve yourstrength, flexibility and to complete them all, unless instructed by your ChairBased Exercise you choose to do the exercises throughout the day, do a littlemarch first to warm yourself up and prepare for your Exercise band Life Training Ltd Copyright V4 2018 - Back Strengthener Hold the band with your palms facing upwards and yourwrists straight Pull your hands apart then draw the band towards your hipsand squeeze your shoulder blades together Keep the band low (near your belly button) and shouldersdown Hold for a slow count of 5 whilst breathing normally Release, then repeat 7 more timesTIP:Do while listeningto the Exercise helps improveposture, prevents also helps with openingheavy drawers or changingbeddingLater Life Training Ltd Copyright V4 2018 - Strengthener Sit tall at the front of your chair Place the band under the ball of one foot and grasp it withboth hands at knee level Lift your foot just off the floor then pull your hands to yourhips Now press your heel away from you until your leg isstraight and your heel is just off the floor Hold for a slow count of 5 then return to the startingposition Repeat 6-8 times on each legTIP.

5 Do in the kitchenafter choresThis Exercise helps with driving,getting out of a chair more easilyand your grip strengthLater Life Training Ltd Copyright V4 2018 - Curl Sit tall at the front of your chair Place one end of the band securely under both feet on thefloor and grasp the other end of the band with one hand atabout knee level Now lift your fist slowly towards your shoulder keepingyour wrist straight and your elbow close to your side Slowly lower Repeat 6-8 times on each armTIP:Do in bedroomafter Exercise helps lifting groceriesor carrying heavier thingsLater Life Training Ltd Copyright V4 2018 - Sit tall at the front of your chair Place one end of the band securely under both feet on thefloor, grasp the other end of the band with one hand withthe arm down by your hip Now pull your arm backwards keeping your chest facingforwards Hold for a slow count of 5 then relax Repeat 6-8 times on each armBackward PressTIP.

6 Do in bedroomafter Exercise helps with things likepushing yourself up out of bed, orgetting up out the bathLater Life Training Ltd Copyright V4 2018 - Thigh Strengthener Sit tall near the front of the chair with your feet and knees touchingthen wrap the band around your legs (keeping the band as flat aspossible) Take your feet and knees back to hip width apart Keep your feet flat on the floor Push your knees outwards and hold for a slow count of 5 Release, then repeat 7 more timesTIP:Do whilstwatching Exercise helps with gettingout of a car, or stepping sidewayssteadilyLater Life Training Ltd Copyright V4 2018 - to Stand Sit tall near the front of thechair Place your feet slightly back Lean forwards with astraight back Stand up (using your hands on the chair if needed) Step back until your legs touch the chair then slowly loweryour bottom back into the chair Repeat 4 - 8 timesTIP.

7 At the end of yourTV POINTHave a table or support in front ofyou for when you stand up, if youneed itThis Exercise will help improve theease you can get out of a chair orsquat to do thingsLater Life Training Ltd Copyright V4 2018 - Strengthener Fold or roll your band into a tube shape Sit tall then squeeze the band tightly with both hands, holdfor a slow count of 5 then release Make this Exercise more challenging by squeezing thentwisting your band before holding for 5 seconds Repeat this Exercise 6-8 timesTIP:You could use a towelin the Exercise willimprove your gripstrength and helpwith opening jarsLater Life Training Ltd Copyright V4 2018 - Floor1 Tighten the muscles around your back and front passagesand lift up inside as if trying to stop passing wind and urineat the same time. Avoid squeezing your legs together tightening your buttocks holding your breath2 Try to hold the contraction for 10 seconds.

8 Rest for 4seconds, then repeat. Perform this 10 perform 10 quick contractions by drawing up the pelvicfloor as fast as possible, holding for just one second :As no one will seeyou doing these, youcan do them Exercise will helps you manageyour bladder and bowel better andreduce leaking when your coughor laughLater Life Training Ltd Copyright V4 2018 - the SessionFinish by marching at a relaxed pace for 1-2 minutesThen try to perform all of the following will help with walking and Life Training Ltd Copyright V4 2018 - of Thigh StretchTIP:Do these whenyou first get upin the morning. Make sure you are right at the front of the chair Straighten one leg placing the heel on the floor Place both hands on the other leg then sit really tall Lean forwards with a straight back until you feel thestretch in the back of your thigh Hold for 10-20 seconds Relax and repeat on the other legThis stretch will help youput your shoes and sockson more easily andlengthen your stridewhen walkingLater Life Training Ltd Copyright V4 2018 - Stretch Sit tall away from the back of the chair Reach behind with both arms and grasp the chair back Press your chest upwards and forwards until you feel thestretch across your chest Hold for 10-20 secondsTIP.

9 Do these at thebreakfast stretch will help improveyour posture and reachingbackwards more easilyLater Life Training Ltd Copyright V4 2018 - Stretch Sit forwards in your chair and hold the sides Straighten one leg placing the heel on the floor Pull your toes up towards the ceiling Feel the stretch in your calf Hold for 10-20 seconds Repeat on the other legTIP:Sitting on thetoilet (lid down).This stretch will help ensure youlift your toes when walking andget your shoes and socks on moreeasilyLater Life Training Ltd Copyright V4 2018 - !Well done! You have finished your exercises for to do these home exercises at least two more times a day and a time aside for a second session try to get into a routine of doing some exercises each day for10 minutes or Life Training Ltd Copyright V4 2018 - DiaryIt sometimes helps to keep an Exercise diary.

10 This will remind you whenyou last did your exercises and is a place to note anything you want toremember or if you are part of an Exercise group, you may want to sharewith your Chair based Exercise (eg. Monday 2nd January)Comments(eg. Did not do a specific Exercise , feel youhave improved doing a particular Exercise )Later Life Training Ltd Copyright V4 2018 - now know that long periods of sitting, like watching thetelevision all evening, are not good for our health. The more wesit, the more likely we are to get thicker around the waist,develop diabetes, become less mobile and have a low who get up more regularly and break up long periods ofsitting (every 1 - 2 hours at least) are more mobile and to break up long periods of sitting Stand up after a few chapters of your book Remain standing while the kettle boils Do one of the standing exercises in this bookletSit LessWe would like to acknowledge the following contentresources:Later Life Training Chair-Based Exercise Manual 2012 Skelton DA et al.